6.26.2021
Warm-up
[3-13:00]
200m jog
+
2 Rounds
10 Knee Hug + Lunge and Twist
10 Bootstrap Squats
15 Russian KBS
6 Alt KB Loaded Split Squat Jumps (3/side)
6 Alt Split Squat Jump for Height (3/side)
Specific Prep
[13-20:00]
Build to working weight on power cleans
+
10 Scap pull ups
8 kip swings
6 strict pull ups (or ring rows)
3 kipping pull ups (or jumping pull ups)
+
Practice round of
12-15 air squats
3-5 power cleans
2-3 pull ups
Metcon
[20-60:00]
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m RunWITH A PARTNER
break up the workout in any fashion that you would like
NOTES:
• Time Domain: 28:00-35:00 / Time Cap: 40:00
•Conditioning Category: Threshold/Push
Hotshots 19 (BUILD) w/ partner (Time)
6 rounds for time
30 Air Squats
19 Hang Power Cleans (75/55#)
10 Ring Rows
200m Run Break up workout with partner however you choose
Cool Down/Stretch
(after class)
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min couch stretch (each side)
2min Single leg Forward Fold (each side)
Accessory Work
Metcon (Weight)
4 Sets:
A1. Feet Elevated Ring Rows x 10
A2. Zottman Curls x 10 (light/moderate)
Conditioning EXTRA
Metcon (Time)
800m Run, Easy
R: 1:00
2 Miles @ High Effort, 20/14# Vest
R: 5:00
2 Miles @ 5k Pace, No Vest
R: 1:00
800m Run, Easy
